Flash
Friday, December 13th, 2024 - Flash Class
General Warm-Up
2 Minutes of Cardio or General Warm-up
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift
-Into-
Hip Circles 30 Seconds per Side
Leg Swings 30 Seconds per Side
Forward Fold 30 Seconds
Alternating Lunge With a Twist 60 Seconds
Cat Cow 30 Seconds
-Into-
15 Glute Bridge
30 Seconds Hollow Hold
10 Bird Dog per Side
10 Deadbug per Side
10 Empty Bar Deadlift
Strength
Deadlifts
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
WOD
Workout Format
AMRAP 12 Minutes ~ In Pairs ~ Split Work
Competitive
10 Single Arm Db Snatches (70/50)
20 Burpees
30 Cal Air Bike
20 Burpees
30 Cal Air Bike
Performance
10 Single Arm Db Snatches (50/35)
20 Burpees
24 Cal Air Bike
20 Burpees
24 Cal Air Bike
Lifestyle
10 Single Arm Db Snatches
20 No Push-up Burpees
18 Cal Air Bike
20 No Push-up Burpees
18 Cal Air Bike